MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)
Metcon
COMP: Metcon (8 Rounds for time)
8 sets (work/rest is /1:1)
500/450m Row
Target time each set: 1:45-1:50
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate-fast BUT repeatable efforts across sets. Use the first set to test your pace and start settling in. Athletes need to focus on long and strong pulls while allowing the legs/hips to work before the arms.
Smooth is fast, fast is smooth. Fluent motion on the row with a steady breathing pattern will help athletes sustain consistent efforts.
FIT: Metcon (8 Rounds for time)
8 sets (work/rest is 1:1)
400/360m Row
Target time each set: 1:45-1:50
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate-fast BUT repeatable efforts across sets. Use the first set to test your pace and start settling in. Athletes need to focus on long and strong pulls while allowing the legs/hips to work before the arms.
Smooth is fast, fast is smooth. Fluent motion on the row with a steady breathing pattern will help athletes sustain consistent efforts.
Gymnastics
Ring Dips
5 sets:
6-10 Strict Ring Dips
– rest 1 minute between sets –
Set Up:
Top of the rings should sit armpit height
Rings shoulder width apart
Press or jump up to the top of the hold
Focus:
Press through the rings while squeezing palms to your thighs.
Keep shoulders externally rotated (retract your scaps)
Shoulders make contact with the top of rings at the bottom, Arms should be at 90 degrees or slightly lower at the bottom of the dip.
Breathe! Don’t overstrain while keeping the body stable
Scaling Options:
Lower rings, so feet/toes remain in contact with the floor during the hold
Use a band wrapped around the rings and supported under the knees
Have a partner assist in holding the tight to your sides during the dip
Stack boxes up, use parallette bars, or benches to perform the dips. Dumbbells can be placed on top of the boxes to grab onto.
Extended Work
Metcon (Time)
For Time:
3 Sets:
20 Leg Lifts
20 Tuck Ups
20 Crab Toe Touches (total)
20 Reverse Crunches
20 Plank Jacks
-Rest 2:00 B/T Sets-
Workout Flow
Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 3 sets
1 set is
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)